Iron man Iron Man USA August 2017 f - Page 40

S ummer is in full swing. Depending on where you are, there might be beach parties and bikinis. There’s no doubt plenty of fun in the sun. But, regardless of your location, you still have plenty of time to look your best before the end of the season. This six-week program is designed to build muscle and strength while simultaneously helping you lean down. It fea- tures four major workouts each targeting either your upper or lower body. Each workout focuses primarily on building mus- cle. That’s accomplished either through lower rep strength training or with slightly higher reps and supersets that are sure to improve your conditioning level and build muscle. There’s also an optional cardio and core day if leaning down and bringing out the six-pack is high on your wish list. Before You Begin This program will definitely test your limits. You’ll train each muscle twice a week giving them plenty of stimuli to grow and you will also get in a cardio and intervals workout. Each workout will challenge you to move heavy weight or grind THE WORKOUT DAY 1: UPPER BODY STRENGTH EXERCISE Dumbbell Bench Press Krok Row Incline Bench Press Barbell Row Seated Military Press Wide Grip Cable Pulldown Preacher Curl Skullcrusher DAY 2: LOWER BODY STRENGTH EXERCISE Front Squat Barbell Lunge (One leg at a time) Romanian Dumbbell Deadlift Bulgarian Split Squat (Rear Foot Elevated Split Squat) Lying Leg Curl Standing Calf Raise Ex •É¥Í” …±°A¥­”)á•É¥Í” …±°-¹•”QՍ¬)á•É¥Í” …±° ÉÕ¹ (ÌàUUMP€ÈÀÄ܁ð¥É½¹µ…¹µ……饹”¹½´)MQL(Ì(Ì(Ì(Ì(Ì(Ì(Ì(́IAL(Ô(Ô(Ø(Ø(à(à(ÄÀ(ÄÀ)MQL(Ì(Ì(́IAL(Ô(à•… (à(Ì(Ì(Ð(Ð(Ð(ЀÄÀ•… (ÄÀ(ÄÈ(ÄÀ(ÄÀ(ÄÀ)d€ÌèUAAH =d!eAIQI=A!d)aI %M)MQL) ¡¥¸µUÀ€¡]•¥¡Ñ•¥˜¹••‘•¤(Ì)Mх¹‘¥¹œ±Ñ•É¹…Ñ¥¹œ=ٕɡ•…)Õµ‰‰•±°AɕÍÌ(Ì) …ɉ•±°I½Ü(Ì) •¹ AɕÍÌ(Ì)1她œAɽ¹”I½Ü½¸%¹±¥¹” •¹ (Ì)]¥‘”É¥À …‰±”AÕ±±‘½Ý¸(Ì)Aɕ…¡•È ÕÉ°(Ì)M­Õ±±ÉÕÍ¡•È(̀ÄÀ•… (ÄÈ(ÄÈ(à(à(ÄÀ(ÄÀ)d€Ðè1=]H =d!eAIQI=A!d)aI %M)MQL) ½¹Ù•¹Ñ¥½¹…°•…‘±¥™Ð(Ì)ɽ¹ÐMÅՅÐ(Ì)M¥¹±”1•œAɕÍÌ(Ì)I½µ…¹¥…¸Õµ‰‰•±°•…‘±¥™Ð(Ì)Mх¹‘¥¹œ …±˜I…¥Í”(Ð)á•É¥Í” …±°I½±±½ÕÐ(ЁIAL(ÄÀ(ÄÀ•… (ÄÈ(ÄÈ(ÄÔ(ÄÈ)d€Ôè I%<9 =I)aI %M)á•É¥Í” …±°A¥­”)á•É¥Í” …±°-¹•”QՍ¬)á•É¥Í” …±° ÉÕ¹ IAL(ÄÀ(ÄÀ•… (ÄÈ)MQL(Ì(Ì(Ì)IAL(ÄÀ) …É‘¥¼è ¡½½Í”Ñ¡”É½Ý•È°Ñɕ…‘µ¥±°½È‰¥­”…¹Á•É™½É´)•¥¡ÐÉ½Õ¹‘́½˜¥¹Ñ•Éم±Ì¹½¸µÍѽÀ¸A•É™½É´™½Õȁɽչ‘Ì)½˜¥¹Ñ•Éم±ÌÝ½É­¥¹œ™½È€Äµ¥¹Õє½¸…¹€Äµ¥¹Õє½™˜¸)́ݕ±°°‘¼™½Õȁɽչ‘́½˜¥¹Ñ•Éم±ÌÝ½É­¥¹œ™½È€ÌÀ)͕½¹‘́½¸…¹€ÌÀÍ•½¹‘́½™˜¸)ѡɽ՝ ¡¥ É•Á̸¹°…́¥˜Ñ¡…Ёݕɕ»ŠeЁ•¹½Õ °Ñ¡•Í”)ݽɭ½ÕÑ́ݥ±°…±Í¼­••Àå½Ôµ½Ù¥¹œÝ¥Ñ ÍÕÁ•É͕Ñ́…¹)¥ÉÕ¥Ñ̸•ÐÉ•…‘äÑ¼‰É•…¬„Íݕ…Ё…¹‰Õ¥±„ÁÕµÀ„Q¼)Áɽµ½Ñ”µ…᥵մµÕ͍±”É½ÝÑ ¥ÓŠé¥‘•…°Ñ¼¡…Ù”„É•ÍÐ)‘…䁉•Ñݕ•¸Ñ¡”ÍÑɕ¹Ñ …¹¡åÁ•ÉÑɽÁ¡äÝ½É­½ÕÑ̸½È)•á…µÁ±”°½¸5½¹‘…䁅¹QՕ͑…䁑¼Ý½É­½ÕÑ̀ā…¹€È°)х­”]•‘¹•Í‘…䁽™˜°…¹Ñ¡•¸Á•É™½É´Ý½É­½ÕÑ̀́…¹€Ð)½¸Q¡ÕÉ͑…䁅¹É¥‘…丁Q¡”…ä€ÔÝ½É­½ÕЁ…¸‰”Á±Õ•)¥¸½Ù•ÈÑ¡”Ý••­•¹½È¡½Ý•Ù•È¥Ð™¥Ñ́å½Õȁ͍¡•‘Õ±”¸%¸